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Skill.

10min build to heavy 1rep Split jerk.
Then.
3×1 Split jerk @ today’s heavy 1rep.

Conditioning.

5rds 90sec amrap
5 hspu
10 pull up
20 double Unders

90sec rest btw amraps

Strength.

Front squat (3sec eccentric)
1×6 @65%
1×6 @70%
2×6 @75%

Conditioning.

4rft
24 air squat
12 toes to bar
8 deadlift 120/80kg

Conditioning.

Teams of 3
25min amrap

600m run
100 pull up
600m run
100 shoulder to overhead 40/30kg
600m run
100 front rack lunges 40/30kg

Strength.

Speed back squat 5×3 @60%

Conditioning.

‘Isobel’
30 snatches 60/40kg

Compare to 5th Dec’14

Conditioning.

3rds for total reps

60sec cal row.
60sec ab mat sit up.
60sec ring row.
60sec burpee.
60sec ground to overhead with plate 20/15kg
60sec rest.

Skill.

7 x on every 2min 3 touch & go Power jerk.

Conditioning.

9min amrap

12 box jump 24/20
9 deadlift 70/45kg
6 power jerk 70/45kg

Strength.

Front squat 1 1/4 (3sec eccentric tempo)
1×6 @60%
1×6 @65%
2×6 @70%

Conditioning.

4rft
25 wall ball 10’/9′ 9/6kg
40 double unders

Conditioning.

‘Hulk Hogan’

10rds on every 2min complete.

3 muscle up
5 power clean 85/60kg
7 burpee

Conditioning.

8min amrap
3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg

Rest 2min

6min amrap
10 deadlift 60/40kg
6 bar facing burpee

Rest 2min

4min amrap
‘Cindy’
5 pull up
10 push up
15 air squat

Strength.

18min build to today’s 1RM front squat.

Conditioning.

4 x 500m row. Work/Rest 1:1